/var/www/html/wp-content/themes/Divi/single.php Tuesday July 27, 2011 | Spartan CrossFit

Warm up: 1/2 each tabata: squats w/hold, push ups with hold, situps with hold

SWOD: take 10 minutes to find your one rep max Clean

Met-Con:

Nasty Girls

3 rounds for time of:
50 Squats
7 Muscle-ups
135,95 pound Hang power cleans, 10 reps

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WARRIOR’S: Run 400m with 20lb medicine ball 50m prowler push with 10 box jumps at each 25 meters x2